CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #64 (No Measure)
AMRAP10
10 Romanian Deadlifts @ Light Weight (Nearly Straight Legs)
10 Lateral Bar Hops, Side-To-Side
150m Row
Then:
:30 Banded Hamstring Flexion/Extension (Each Side)
Weightlifting
Deadlift (Max Reps @ 125/85 KG)
10 Minutes To Work Up!!!
If Max Weight Is Lower Than 125/85 KG Do A 1RM
Deadlift (1RM)
15 Minutes To Work Up To A New 1RM
Team WoD
AMRAP5 (Shuttle/C2B) (2 Rounds for reps)
AMRAP 5 Minutes
Shuttle Sprint To The Wall & Back
3 Chest 2 Bar / Pull Ups
Rest 2:00
AMRAP 5 Minutes
Shuttle Sprint To The Wall & Back
3 Toes 2 Bar / Knees 2 Elbows
Change Every Round!!!
Always Per Clap!!!
Hard Work Pays Off
Hard Work #4 (Time)
2 Rounds Of:
400 Run
250 Row